Metcon

FT:
50 Med Ball Cleans, 20#
25 Push Press, 155#
50 Med Ball Cleans, 20#
15:43

Running

400 meter runs - 3 sets of 2 reps
*Rest 45sec btwn reps, 2 minutes btwn sets
*Run in 1:37 or less (1 mile average split)
1:30 - 1:35

Hatch 3.1

A.  Back Squat 2x8 @ 240# - 255#, 2x6 @ 290# - 310#

B.  Front Squat 4x5 @ 175# - 205# - 220# - 230#

Metcon

10 RFT:
9 Thrusters, 95#
35 DUs
19:45

Metcon

FT:
25 KBS, 1.5 pood
50 (L+R=1) Flutter kicks
200 Single Unders
20 KBS, 1.5 pood
40 (L+R=1) Flutter kicks
160 Single Unders
15 KBS, 1.5 pood
30 (L+R=1) Flutter kicks
120 Single Unders
10 KBS, 1.5 pood
20 (L+R=1) Flutter kicks
80 Single Unders
5 KBS, 1.5 pood
10 (L+R=1) Flutter kicks
40 Single Unders
10:15

Metcon

FT:
6-5-4-3-2-1 Power Clean @ 185#
80' (40 & back) Farmer Walk w/ 45# plate per hand after each set of cleans
7:39

Hatch 2.2

A.  Back Squat
1x10 @ 220#
3x8 @ 255# - 275# - 290#

B.  Front Squat
4x5 @ 175# - 190# - 205# - 205#

Stamina

4 Rounds:
1 minute BB OH hold @ 65# - 85# - 95# - 110#
1 minute Back Extension hold
12 Reverse Crunch

Metcon

FT:
10 Double KB Clean and Jerk, 1.5 pood Right, 1 pood Left
30 KBS, 1.5 pood
10 Double KB Clean and Jerk, 1 pood Right, 1.5 pood Left
25 KBS, 1.5 pood
10 Double KB Clean and Jerk, 1.5 pood Right, 1 pood Left
20 KBS, 1.5 pood
10 Double KB Clean and Jerk, 1 pood Right, 1.5 pood Left
15 KBS, 1.5 pood
9:55

Hatch 2.1

A.  Back Squat
1x10 @ 220#
1x8 @ 240#
3x6 @ 255# - 275# - 290#

B.  Front Squat
4x5 @ 175# - 205# - 220# - 220#

Metcon

5 Rounds, In 2 minutes complete:
300 yard shuttle run (50 yard intervals)
5 Power Cleans, 135#
Max Ball over shoulder, 40#
*Rest 2 minutes btwn rounds
9, 6, 7, 6, 6

Hatch 1.2

EMOM 8:
3 Strict cannonball pullups

A.  Back Squat
1x10 @ 220#
3x8 @ 240# - 255# - 275#

B.  Front Squat
4x5 @ 175# - 190# - 205# - 205#

Metcon

21-18-15-12-9-6-3 for time:
Back extensions
GHD Situps
Slam Balls, 40#
LT = 14:38
11:25

Yoga

Metcon

EMOM 16:
Min 1 - 15 SDLHP, 75#
Min 2 - 45 sec front plank hold
Min 3 - 20 KBS, 1.5 pood
Min 4 - 45 sec 6 inch hold
Rx'd

Hatch 1.1

Back Squat

1x10 @ 220#

1x8 @ 255#

1x6 @ 275#

1x4 @ 290#

Front Squat

4x5 @ 175# - 205# - 205# - 205#

Metcon

Baseline
Hip Flexors
Pedal Wheels

Work Capacity
AMRAP 7:
150 cals on Air Dyne
Max Clean & Jerk, 135#

Rest 3 minutes

AMRAP 6:
120 cals on Air Dyne
Max Power Snatch 115#

Rest 3 minutes

AMRAP 5:
90 cals on Air Dyne
Max Thrusters, 95#

21 - 17 - 17

Metcon

EMOM 16:
Min 1 - 7 DL, 185# + 7 Box Jumps, 24"
Min 2 - 20 Back Extensions
Min 3 - 40# Bulgarian Bag Rotations, 10 each way
Min 4 - 10 Parallette Shoot Throughs (no pushup/dip)
Rx'd